Inside This Issue
Habits We Train... are Habits we Gain!
￼Habits You Can Break or Create Today
Why You Need Cardio Exercise
Happy Father's Day
Deaton Karate Studio
1249 N. Mt. Juliet Rd.
Mt. Juliet, TN 37122
1029 W. Main St.
Lebanon, TN 37087
June 1, 2015
Message of the Month
Habits We Train... are Habits We Gain!
By Shihan Randy McElwee
Experts agree that 90% of our daily behavior is habitual. Meaning that most of what we do everyday is on auto pilot. Habits are formed through repetition. Good or bad, anything you do over and over again...eventually becomes habit.
One of the many great things about Martial Arts training is the awareness of this, and the constant focus on developing good habits. The good news is that you can literally re-program yourself for greater success in any area of life.
To become healthy and fit, you develop habits that lead to better health and fitness. To improve personal safety, you simply decide to develop habits that lead to greater safety and awareness. If you want to improve your finances, you can study and develop habits that lead to great wealth and financial freedom
HABITS DETERMINE YOUR QUALITY OF LIFE. Negative habits lead to negative consequences. If you have negative health habits, sooner or later, you will pay the price. The results of negative habits may not show up immediately, but they will appear. People who smoke cigarettes don't die from their first cigarette, but millions of people die every year from this habit.
Positive and successful habits create positive rewards. If you want to enjoy a healthy, energetic and long life, you must have healthy habits. Good nutrition, daily exercise and positive attitude have proven to have an influence on longevity and quality of life.
Improve your habits... and you'll improve your life.
￼Habits You Can Break or Create Today
By Charles Duhigg
When you woke up this morning, what did you do first? Did you hop in the shower, check your email or grab a doughnut? What did you say to your kids on the way out the door? Salad or hamburger for lunch? When you got home, did you put on your sneakers and go for a run or pour yourself a drink and eat dinner in front of the television?
Most of the choices we make each day may feel like the products of well-considered decision making, but they're not. They're habits. And though each habit means relatively little on its own, over time the meals we order, what we say to our kids each night and how often we exercise have enormous impacts on our health, productivity, financial security and happiness.
In the last decade, our understanding of the neurology of habit formation has been transformed. We've learned how habits form—and why they are so hard to break.
As a result, we now know how to create good habits and change bad ones like never before.
At the core of every habit is a neurological loop with three parts: a cue, a routine and a reward.
If you want to start an exercise habit, according to studies, it is essential that you take advantage of the habit loop. Take, or instance, creating a habit to go running each morning. Studies say that you must choose a simple cue (like always lacing up your sneakers before breakfast or always going for a run at the same time of the day) and a clear reward (such as a sense of accomplishment from recording your miles or endorphin rush you get from a jog). But, at first, the rewards inherent in exercise aren't enough. So to teach your brain to associate exercise with a reward, you need to give yourself something you really enjoy—such as a small piece of chocolate—after your workout. This is counter intuitive, because most people start exercising to loose weight. But the goal here is to train your brain to associate a certain cue ("It's 5 o'clock") with a routine ("Three miles down!") and a reward ("Chocolate!").
Eventually, your brain will start expecting the reward inherent in exercise ("It's 5 o'clock. Three miles down! Endorphin rush!") and you won't need the chocolate anymore. In fact, you won't even want it. But until your neurology learns to enjoy those endorphins and the other rewards inherent in exercise, you need to jump-start the process.
And then over time, it will become automatic to lace up your jogging shoes each morning. You won't want the chocolate anymore. You will just crave the endorphins. The cue, in addition to triggering a routine, will start triggering a craving for the inherent reward to come.
Karate Summer Camp is Here !
Registration for our popular Summer karate program for beginners (ages 4–14 yrs) has started. Course is 4 weeks (8 karate classes). First session starts June 15! Second session starts July 20. Register Now, space is limited!
Why You Need Cardio Exercise
It's not just for weight loss anymore.
By Paige Waehner
Each week I get questions about cardio—how often we should do it, how hard we should work and why we need it in the first place. Many of us are confused about what to do because there are conflicting opinions about how much cardio we really need. The guidelines published by the American College of Sports Medicine suggest 30 minutes of moderate intensity exercise 5 days a week or vigorous cardio 20 minutes a day, three days a week. For weight loss you might need even more (up to 60-90 minutes) depending on your diet and other activities. It's tough keeping all these rules straight and the good new is that you don't have to. Sometimes it's best to forget the rules and get back to basics: Cardio isn't just for weight loss.
Our bodies are Made to Move if you have a sedentary job, think about how your body feels at the end of the day. Do you have tight muscles, an aching back, feel exhausted even though you haven't done anything physical? Maybe your shoulders burn from tension and your head hurts from staring at a computer screen for too long. Now, think about how your body feels after a workout. Your muscles are warm and flexible, the blood is pumping through your body, providing oxygen and energy. You feel energized, confident, proud of yourself and ready to take on the world. It's much different, isn't it?
Our bodies are made to move not sit around all day and yet, that's exactly what we're doing. Next take a moment to remember all the benefits of cardio exercise; Weight loss, Stronger heart and lungs, Increased bone density, Reduced stress, Reduced risk of heart disease and types of cancer, Temporary relief from depression and anxiety, More confidence about how you feel and how you look, Better sleep, More energy and Setting a good example for your kids to stay active as they get older.
Notice that weight loss, while a big focus for many people, is only one benefit of cardio. Despite that, weight loss is often our only goal and not just for health, but to look good. While there's nothing wrong with wanting to look good, having that as our only goal can make exercise harder. Why? Because losing weight takes time... what happens if you don't see results on your timetable? Where will your motivation go if the scale doesn't cooperate? Open your mind to other reasons to exercise.
Happy Father's Day!
Celebrate Dad on June 21st.
Father's Day is a celebration honoring fathers and celebrating fatherhood, paternal bonds, and the influence of fathers in society. The tradition was said to be started from a memorial service held for a large group of men who died in a mining accident in Monongah, West Virginia in 1907. It was first proposed by Sonora Dodd of Spokane, Washington in 1909. In 1966, President Lyndon B. Johnson issued the first presidential proclamation honoring fathers, designating the third Sunday in June as Father's Day. Six year later, the day was made a permanent national holiday when President Richard Nixon signed it in to law in 1972.
June 1-6: Test Week
June 8-13: P.T. Week
June 12: Graduation Schedule
5:15pm - Little Dragons
6:15pm - Children, Juniors, Teens, and Adults
June 13: Leadership Day: Nanchaku
-- 9:00am - Little Dragons
-- 10:00am - Children
-- 11:00am - Juniors, Teens & Adults
June 15-20: Bo Week
June 15: Karate Summer Camp. First session begins!
June 27: Parents Night Out
June 29-30: CLOSED
6/1 Joseph Dible
6/2 Kent Sandidge IV
6/6 Sadie English
6/7 Sage Coffey, Evan Powell
6/8 Caleb Conley
6/10 Will Fleming
6/12 Darsh Khandelwal
6/13 Landon Prescott, Dhruv Champaneria
6/14 Walt Lucking
6/15 Josh Varley, Ashleigh Tyler
6/16 Layla Almumayiz, Copeland Sandidge
6/17 Alex Boyce, Krystall Henwood, Tanner Jennings, Sudarshan Sridhar
6/19 David Everett
6/20 Johan Dileep
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